How to Lose 2 Pounds/Week at 155 Pounds

rosestring
rosestring Posts: 225 Member
in Health and Weight Loss
Is it safe/possible to lose 2 pounds/week for four weeks when your SW is 155? That is, without eating at a deficit of 1200 calories/day, because that is near impossible for me.

For what it's worth, I am planning on exercising for at least 45 minutes a day, even if it's occasionally just walking at a moderate pace for 30 minutes, while strength training for at least 15.

I know MFP has that custom plan you can set up, but I'm finding it so difficult to stick with 1200 calories/day. I don't think I've ever been able to do it.

So, how do you lose 2 pounds/week at 155 pounds?

Thanks.

Replies

  • Annesoucy1957
    Annesoucy1957 Posts: 125
    it depends on how much you have to lose total. Calculate how much calories you burn doing your exercises without forgetting that it is usually lower than the numbers you will find online. If you burn through exercise 500 calories that can be part of your deficit , this equal 1 pound a week.
  • Ninkyou
    Ninkyou Posts: 6,666 Member
    I'm 155 lbs and 5'2. I'm short. If I tried to lose 2 lbs a week, I would have to either consume less than 1200 calories, or workout for hours everyday. I'm not going to do either. I'm a much happier and healthier person sticking to a realistic 1lb/week goal. I would not recommend trying to be that aggressive. Even if you are short like me, 2 lbs a week is not really realistic. Perhaps it might have been when my starting weight was 211 lbs, but with my current weight and the amount I have to lose, it's not probable anymore. Stick to what's going to be realistic and sustainable.
  • kgeyser
    kgeyser Posts: 22,505 Member
    How tall are you, and how much do you have to lose overall?
  • boolz
    boolz Posts: 61 Member
    I can't speak to your main question of whether it's possible to lose 2lb/wk, but I have a suggestion on being satisfied at 1200cal/week: check your balance between protein, carbs and fat. I don't notice much difference one way or the other with fat, but if I keep my protein in the 90-110 grams per day and my carbs in the 80-100 grams per day, I feel quite satisfied, and I'm a great deal heavier than 155.

    Your numbers may be different, but I definitely recommend that you try rebalancing your calories. They may all be the same as far as weight gain and loss goes, but, in my experience, they are very different in terms of how satisfied, strong and energetic you feel. And that ultimately has a huge effect on how easy it is to stick with a food plan.
  • Francl27
    Francl27 Posts: 26,371 Member
    Don't do it. 1 pound a week tops. Unless you're 4'5" or something.
  • rosestring
    rosestring Posts: 225 Member
    To answer the question, I am short, at 5' 4" and am trying to go down 20 pounds.
  • Ninkyou
    Ninkyou Posts: 6,666 Member
    To answer the question, I am short, at 5' 4" and am trying to go down 20 pounds.

    Then 2 lbs/week is too aggressive for you.
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    Did you put it on that quickly? So why expect to lose it that quickly? Lower your expectations with the amount you have to lose you should be looking at .5 pound to 1 pound a week

    http://www.myfitnesspal.com/topics/show/1175494-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=guide+to+sexypants&page=1#posts-18361594
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    Rose,

    I have not read the other replies yet. According to your ticker, you only have 20 pounds to lose, It might be more sustainable if you choose a goal to lose about 1 pound a week for the first ten pounds and .5 pounds a week for the other ten. This way, when you get to maintenance there won't be such a calorie jump.
  • dlionsmane
    dlionsmane Posts: 674 Member
    Rose,

    I have not read the other replies yet. According to your ticker, you only have 20 pounds to lose, It might be more sustainable if you choose a goal to lose about 1 pound a week for the first ten pounds and .5 pounds a week for the other ten. This way, when you get to maintenance there won't be such a calorie jump.

    +1
  • rosestring
    rosestring Posts: 225 Member
    Alright, fair enough. I guess I'll try to just lose 1 pound/week. Thank you to everyone and their replies!
  • cingle87
    cingle87 Posts: 717 Member
    At 5 4" with only 20lbs to go yes I think 2lbs per week is alittle on the aggressive side, 1lb would be better suited for you.
  • joepage612
    joepage612 Posts: 179 Member
    I'm losing 2 pounds per week on 1200 MFP calories this is how I figured out how to do it without being hungry
    at first i was starving and had obsessive food hunger thoughts
    then i added 1 hour of elliptical training each morning.
    that burned 400 calories according to the machines onboard computer thingy.
    then i eat the 400 calories back
    raising my daily limit to 1600
    Im fine with 1600 calories. Sure Id like to eat more, but I dont have crazy hunger.
    I worried the work outs would only make MORE hungry, but it was not so. The tiny bit of extra food the workout lets me eat takes care of hunger issues.
    Hope that helps.
  • Clarehc
    Clarehc Posts: 15 Member
    Yes, agree that is very harsh and if you struggle, you may become demotivated and give up. Try to find what works for you and give it time, you will get there. I'm 5' 5" and 140lb and finding it very hard to even shift half a pound a week now despite eating at a deficit and exercising every day. The closer you get to your goal, the more it slows down IME.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    To answer the question, I am short, at 5' 4" and am trying to go down 20 pounds.

    5ft4 isnt short, and with 20lbs to lose you should be aiming for 0.5-1lb per week max.

    you have already said you struggle with 1200 cals, why put yourself through it!?

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